The muscle building process may seem complicated to the unaware mind, but in reality it's quite simple. For muscles to build you work out or train, thus helping your body break down the muscle fibers and replacing it with larger and stronger muscles.

Before you begin working out you might want to know the three primary phases in which your body can be.

The first phase is the resting phase, whether you're sleeping or you're just sitting in bed, your body is in a neutral state and your body is not building or breaking any muscle mass. The second and ideal phase for someone that is working out is the anabolic state in which the body is producing muscle mass. Although if you train too hard as many body builders are tempted to, your body can fall into the third and most dangerous phase, the catabolic state, in which the body is no longer building muscle but on the contrary, it's losing muscle. This state is known as hormone looping.

Hormone looping happens very often with people that work out mainly because they're too eager to build muscle mass and adopt a very aggressive training program. At first, the person training will enter an anabolic state, state in which I mentioned before the body starts building muscle. But, and this usually happens, when most people see that they're body is taking shape, they push things too hard, too hard for the body to resist.

When this happens, the body falls into the catabolic state. In the catabolic state the body stops building new muscle and instead is breaking down muscle tissue and fiber into smaller, simpler cells that the body can use as an alternative energy source. When this process takes place, your body starts losing any gained muscle mass. But with time and training, many people start realizing this condition and do whatever it takes to keep the body in anabolic state without falling into the catabolic state. To do this it's wise to try a muscle building supplement like Leukic.

There are many muscle building supplements out there, but products like Leukic, which by the way is a legal product, help the body best without leaving any scars or side effects. I say this because in time many of you probably used steroids, which is a common beginner's mistake in body building. Steroids help you in short term periods but leave nasty side effects. So, rely yourself on a legal product like Leukic and see the benefits for yourself.

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Q - Tell us more about your backyard and playground workouts, Zach.

ZE ? I'll tell you, everyone laughs at me when they hear or watch how I train outdoors. But, I have a proven track record with myself and countless others when it comes to packing on muscle and burning off fat super fast.

People laugh at my picnic table workouts but this training tool is an awesome way to work circuits in for a full body workout.

Last summer I was doing one of my playground workouts and a new development of houses were built, some backing up to the playground. A guy had seen me training there several times through his back patio and one day he walked up to his fence and started asking me about working out.

He told me has been working out for over a year now with little if any results. He had dumbbells in his house and a stationary bike. When we got talking about his workouts they were way off target for muscle building and fat burning.

Q - What were the mistakes he was making?

ZE ? He was doing a lot of isolation exercises for his body using dumbbells. Exercises like standing curls, tricep extensions, concentration curls, seated shoulder presses and chest flys. These are not going to do much for building muscle.

He also would finish each workout with 30 ? 45 minutes of bike riding in a steady state. He kept the intensity the same, there was no variation of speed or intensity which keeps the heart rate at a steady state.

For fat loss you definitely need to crank out intervals, so I told him to work hard for 30 seconds with a faster speed and a higher load and then go moderate to easy with speed for 30 seconds.

I also showed him dumbbell combo drills in place of his isolation movements to create 'more bang for the buck?. Movements such as:

- dumbbell curl and press
- dumbbell curl, squat and press
- thrusters (dumbbell shoulder squat and press)
- 2 hand dumbbell swings
- 1 arm dumbbell rows
- 1 arm clean and press

I then showed him how to perform circuits at the playground which was right behind his house using the picnic table and the monkey bars and the benches. This guy was in his 40's and after 6 weeks we saw noticeable improvements in muscle gain and he was 10 x stronger than we started. He also felt healthier and felt more like a 'man?.

Seriously, men don't want to feel weak or inadequate, men want to be strong and it improves confidence big time which in turn carries over to other areas of their life. For this guy, he felt like a better husband and father and a better business owner!

You can't beat that!

Q - What about your Underground training methods? Do those methods fit the bill with the REAL Man Fitness training?

ZE ? REAL Man Fitness has a similar philosophy but not identical. We look at effort, intensity, basic movements, efficient training methods and getting the job done without fancy equipment or methods.

In REAL Man Fitness I don't get into truck pushing, sled training or sandbags. But, I get into a lot of outdoor training so that might include stones, playground workouts, weighted backpacks, calisthenics, etc. Some of these men might be in NYC so stone training would not be the thing for them, but, they can load a backpack with books and so squats, push ups, lunges and bear crawls with the backpack!

They can perform heavy overhead dumbbell press, heavy dumbbell rows and power movements such as snatches and high pulls, all of which add muscle and strength!

Stay tuned for part III of our REAL Man Interrogation with Zach Even ? Esh.

In the mean time, feel free to check out Zach's e book which caters to busy men. You can find out more at REALManFitnessProgram.com

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Q - Tell us more about your backyard and playground workouts, Zach.

ZE ? I'll tell you, everyone laughs at me when they hear or watch how I train outdoors. But, I have a proven track record with myself and countless others when it comes to packing on muscle and burning off fat super fast.

People laugh at my picnic table workouts but this training tool is an awesome way to work circuits in for a full body workout.

Last summer I was doing one of my playground workouts and a new development of houses were built, some backing up to the playground. A guy had seen me training there several times through his back patio and one day he walked up to his fence and started asking me about working out.

He told me has been working out for over a year now with little if any results. He had dumbbells in his house and a stationary bike. When we got talking about his workouts they were way off target for muscle building and fat burning.

Q - What were the mistakes he was making?

ZE ? He was doing a lot of isolation exercises for his body using dumbbells. Exercises like standing curls, tricep extensions, concentration curls, seated shoulder presses and chest flys. These are not going to do much for building muscle.

He also would finish each workout with 30 ? 45 minutes of bike riding in a steady state. He kept the intensity the same, there was no variation of speed or intensity which keeps the heart rate at a steady state.

For fat loss you definitely need to crank out intervals, so I told him to work hard for 30 seconds with a faster speed and a higher load and then go moderate to easy with speed for 30 seconds.

I also showed him dumbbell combo drills in place of his isolation movements to create 'more bang for the buck?. Movements such as:

- dumbbell curl and press
- dumbbell curl, squat and press
- thrusters (dumbbell shoulder squat and press)
- 2 hand dumbbell swings
- 1 arm dumbbell rows
- 1 arm clean and press

I then showed him how to perform circuits at the playground which was right behind his house using the picnic table and the monkey bars and the benches. This guy was in his 40's and after 6 weeks we saw noticeable improvements in muscle gain and he was 10 x stronger than we started. He also felt healthier and felt more like a 'man?.

Seriously, men don't want to feel weak or inadequate, men want to be strong and it improves confidence big time which in turn carries over to other areas of their life. For this guy, he felt like a better husband and father and a better business owner!

You can't beat that!

Q - What about your Underground training methods? Do those methods fit the bill with the REAL Man Fitness training?

ZE ? REAL Man Fitness has a similar philosophy but not identical. We look at effort, intensity, basic movements, efficient training methods and getting the job done without fancy equipment or methods.

In REAL Man Fitness I don't get into truck pushing, sled training or sandbags. But, I get into a lot of outdoor training so that might include stones, playground workouts, weighted backpacks, calisthenics, etc. Some of these men might be in NYC so stone training would not be the thing for them, but, they can load a backpack with books and so squats, push ups, lunges and bear crawls with the backpack!

They can perform heavy overhead dumbbell press, heavy dumbbell rows and power movements such as snatches and high pulls, all of which add muscle and strength!

Stay tuned for part III of our REAL Man Interrogation with Zach Even ? Esh.

In the mean time, feel free to check out Zach's e book which caters to busy men. You can find out more at REALManFitnessProgram.com

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Many top experts consider nutrition to be even more important than what you accomplish in the gym. The fact is when you train hard and break down muscle fibers, your body requires proper nutrition to facilitate recovery and muscle growth.

When you trained hard you must provide your body with high quality of protein, carbohydrates, fats, minerals and water throughout the day.

When it comes to building muscle, the most important thing to realize is you must consume more calories than your burn.

This does not mean you can consume any calories like, chips, ice creams or French fries because not all calories are created equally.

You must consume proper calories for gaining lean muscle weight.

There are 3 food groups that you should be consuming for proper lean muscle gain.

Protein

This is the most important nutrient for building muscle because it is responsible for muscle growth and repairing damaged muscle tissue.

You should be consuming 1-2 grams of protein for every pound of body weight daily. So if you weigh 150 pounds, you should be consuming 150-300 grams of protein every single day. Some of the high quality proteins are

Poultry
Lean Red Meat
Fish
Eggs
Skim Milk
Nuts/All Natural Peanut Butter
Cottage Cheese
Whey

Carbohydrates

Carbohydrates are also important because it provides energy for your body and brain. Carbohydrates aid in the absorption of protein and eventually broken down into simple form like glucose. Choose carbohydrates that are on the lower end of glycemic index (such as oatmeal, brown rice or apples) as they provide your body with a steady stream of energy and prevent large fluctuations in blood sugar levels.

Fats

If you want to achieve maximum gain in muscle, do not be afraid of fats. Not all fats are created equally. Consuming a right amount of unsaturated fat daily will accelerate your lean muscle gains while also minimizing the rate at which you store body fat. Some good sources of unsaturated fat are flaxseed oil, olive oil, sunflower oil, walnuts, all-natural peanut butter and avocados. A bit of saturated fat is okay, just don't go overboard.

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Building muscle will make you slower and less flexible. Contrary to what you may think, building a significant amount of lean muscle mass will actually speed you up rather than slow you down.

Muscles are responsible for every movement that your body makes, from running to jumping to throwing. The truth to the matter is that the stronger a muscle is, the more work it can do and the more force it can apply. Having stronger, more muscular legs means increased foot speed, just as having stronger and more muscular shoulders means the ability to throw farther.

Is there an exercise that work all the muscles?

The deadlift will work you from finger to neck to toe. It is a raw, basic power movement and will literally stress every single muscle in your entire body to some degree. The main areas of stimulation are the back (lower and upper) and thighs, but once you start deadlifting on a consistent basis you'll see gains all over your body

The bad news is that deadlifts are without a doubt one of the most painful and discomforting exercises you will ever come across. When performed properly, they'll leave you lightheaded, nauseous, gasping for air and will temporarily have you wishing that you hadn't come to the gym in the first place. But if it's serious results that you're after, this is the price you must pay.

Can you actually see your muscle growing in the gym?

Your muscles do not grow in the gym. The work that you accomplish as you train with weights is merely the 'spark? that sets the wheels of the muscle growth process into motion. The real magic takes place out of the gym while you are resting and eating, as this is the time when your body will actually be synthesizing new muscle tissue.

Because of this, it is vital that you do not overtrain your muscles. You must always make sure to provide them with sufficient recovery time if you want to see impressive results. Overtraining can actually make your muscles smaller and weaker.

What is then your goal in the gym?

Your goal in the gym should be to train with the minimum amount of volume needed to yield an adaptive response. Once you have pushed your muscles beyond their present capacity and have triggered your thousand-year-old evolutionary alarm system, you have done your job. Any further stress to the body will simply increase your recovery time.

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The most powerful muscle building exercises are the exercises with compound movements. Compound movements involve different muscles in one exercise. For example if you are making an exercise on the bicep, like bicep curl, only one muscle is involved. Your routine work out should involve all body muscles for the best effect.

There are 4 main exercises that are based on compound movement and are the absolute must for every training.

• Squats. This exercise involves your legs, particularly squads, your back, and neck. You have to follow the technique on how to perform that exercise; otherwise you can seriously damage your back.
• Dead lifts. This exercise involves lower and middle back muscles, hand muscles, and leg muscles. This exercise is the one that should be performed in the middle of the training, because your muscles should be already warmed up.
• Bench press. This exercise develops chest, triceps, and other hand muscles, as also back muscles. The technique for this exercise is also essential. One of the common mistakes is the extreme weight lifting.
• Military press. The exercise is mainly for the shoulders and arms. The advice for this exercise is to press the weight behind the neck, not in front. That way you can get the most out of the exercise.

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Here are some muscle building tips for you.

Create your training program in such way, so it includes all muscle groups. The body you are willing to create should be proportional and symmetrical. You don't want to get wide shoulders and tiny, little legs.

Your exercises should be different for every muscle, as every exercise trains only one part of the muscle. Use all the techniques you know to appropriately develop every muscle of your body.

If your goal is to build your muscles, that you absolutely have to modify your diet. You must eat one gram of protein per pound of the bodyweight every day, no matter whether you train or not.

If you can not achieve the needed amount of the proteins by means of the regular food, you can find out the information about the protein supplements that are freely available in most of the shops and on the internet.

Your training should be constant and regular. The weight increase should be slow but constant. You can also increase the number of times you lift the weight instead of increasing the weight.

Muscles should have an appropriate rest after the training, as they need time to relax, renew, and grow. Do not overtrain.

Use these basic muscle building tips and you will get a great result.

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The first principle is the right training program. Many programs are available nowadays; lots of advertisings are all around us. The aim is to find the program that is perfect just for you. For example, there is S.A.I.S. (Specific Adaptation to Imposed Stress) program, that is based on the knowledge of three components of muscle cells, that should be stimulated simultaneously to achieve the maximum result. Spending time on choosing your training program is essential.

Muscle building routine also includes the adjustment of the diet. If the purpose of your training is to gain muscle mass, then the intake of the proteins should be increased.

Muscles should have the appropriate rest. The time after training is the time when the muscle actually is growing. Micro traumas are created during the training time, and during the rest time, the muscle heals by growing new fibers. Two hours after the training is the time when muscles are able to accumulate a lot of glycogen, so always remember to have a good protein-rich meal after the training.

The time between the trainings depends on the training program. The recovery time varies from 48 hours to five days.

It's never easy, but if you make a strong commitment and stay dedicated, you'll be able to see the results shortly.

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If you've been having trouble gaining weight and/or putting some muscle mass on your frame, then I suggest you start doing some serious squatting. If you have been squatting but still aren't seeing results, I would then suggest that you take a look at your squatting poundage's. Almost 90% of weight trainer's problems with gaining weight and muscle mass can be solved just by getting serious about squatting.

However, if you have been squatting for a while and are getting good progress but want to take a break while still gaining muscle mass consistently, then perhaps you should try what I believe is the next best yet simple exercise for muscle building: parallel dips.

Next to squats, parallel dips are the fastest way to build muscle on your upper body. Now, what I am NOT talking about is how many dips you can do. This is great for athletes and muscle endurance, but I would assume that if you're reading this article that you are looking for ways to build muscle fast.

In order to utilize dips as a tool for further upper body muscle mass development, you need to treat them just as you would treat any other exercise for the same purpose, and that is low to medium amount of reps with progressively heavier weight. If you have never done dips with added weight before, you are in for a treat. They are defiantly more demanding then most upper body exercises, but the results they produce are just as good if not better.

What I love about parallel dips is that they are one of the few exercises that will add massive bulk to your chest, shoulders, and triceps all at once. This is by far one of the best upper body exercises for strength training as well, and you can get a terrific pump from them too!

My favorite way of doing dips is from the late John McCallum's book The Complete Keys to Progress. Here is how he broke it down on how to do them for the best possible results:

-First start out with either body weight or really light weights tied around your waist for a set of five.

-Do a second set of five with a little more weight.

-Next jump to your best poundage's (you'll have to experiment with this to find out what weight is good for you) for three more sets of five.

-After you finish your first five sets, finish off by doing ten more sets of eight with much lighter weight with only thirty seconds in-between each set. Continue to strip the weight off each set if necessary.

-The weight for the last 10 sets doesn't matter, just focus on no longer then 30 second rest periods and getting a really good pump.

Try these out for a while and try to add weight to your three heavy sets for each workout. You don't need to do this more then twice a week, even once a week for some is enough. Also, don't do to many other upper body exercises on days when you are doing these dips, as you will soon discover, you won't need to, let alone have enough strength left to!

As always with a weight gain and muscle building program, don't ever forget about your diet and nutrition, and especially don't cut yourself short on protein while doing the dips. This exercise alone will take a lot out of you and you MUST make sure to put a lot of protein and other nutrition back in.

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The first mistake that's being made is that they are looking for 'something out there? that can achieve the results that they want so bad. The truth is, the answer isn't ?out there.? You'll only get the results you want through applying the right information and working hard consistently and persistently. It is vitally important to have a properly designed workout program and a diet plan for building muscle mass, though one of the key factors that most weight trainers leave out is a very basic one: hard work.

Plain and simply most trainees today just don't work hard enough on their exercises. Working hard on a half-way decent exercise will bring more results then a haphazard attempt on the best exercise in the world. If you a are a hardgainer - someone who is naturally skinny and has a hard time gaining weight and building muscle mass quickly - then the proper workout routine and diet will do you no good if you don't put 110 % effort into it.

Most weight trainers and bodybuilders today pass up many muscle mass building routines and waste much of their time jumping back and forth between routines when all they have to do is stick with their program the whole time through and consistently work hard.

If you are not sure whether or not you are working hard enough on your exercises, then you are not working hard enough. If you think you are working hard enough on your exercises then you probably still aren't working hard enough on your exercises.

If you say yes to any of the following questions, you are not working hard enough:

- Are you sometimes thinking of something other then your workout while at the gym?

-Do you ever find yourself constantly talking and having conversations with others while working out?

-Do you ever go to the gym tired, hungry, and/or unprepared?

-Assuming you are taking all safety precautions, do you usually find yourself mentally quitting before you are finished physically on a set or rep?

- Are you not constantly keeping track and progressing each week, whether it's more weight or more reps?

Keep in mind that when I say hard work, I am talking about the effort you put into your exercises, not how much or how long you work out for. Getting results in the gym, much like any worthwhile success is about the quality of work you put in the gym, not the quantity.

If you really want to gain weight and build muscle fast then hard work is not an option. You can fiddle around with a bunch of exercises and great routines all you want, but if you want results, you have to earn it through your own sweat and tears.

This shouldn't be a disappointing reminder for most of you. There is great joy and a sense of power that we can get from hard work, and weight training is one of the purest and rawest of forms. There is really nothing else out there that can relate to the ruthless and barbaric ways of weight training.

It is, in essence, man's closest expression for good old fashion hard work. And the results are always well, well worth the work. As long as we have a solid routine and a proper and consistent diet, you can really learn to enjoy the hard work and the process of growth and development, both physically and mentally.

As much as the industry can try, technology can never replace hard work in weight training for results. Sure, there are supplements and machines and equipment coming out everyday that claim to make our journey to greater muscle seem ?easier,? but none of these alone will replace the key ingredient for results in bodybuilding.

So if you have been looking for some magic formula to fix all your weight gaining and muscle mass building problems, perhaps you need not look further then inside. We can all always ask ourselves honestly whether or not we are really working as hard as we should be. And remember, don't kid yourself, you'll only be cheating yourself, no one else. Success is 10% inspiration and 90% perspiration. Keep that in mind next time you are trying to spot the cause for any lack of progress you may be having.

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As a result, I have created what I call, 'the Ten Success Principles for Fast Muscle Mass Building.? I have listed these principles so that even the skinniest hardgainer can apply and grow from. Follow these principles, ingrain them in your mind, and you will be on the right track for long term success from your efforts. If you're wondering what is the best way to build muscle fast, then your answers are below. All you have to do is apply these principles.

Principle 1: You Don't Know what You Don't Know ? Become a Student

When we realize that you don't know what you don't know, we can become more teachable and absorb knowledge that we can apply to better our results from the gym. If you have the ?know-it-all? attitude, that simply means you are stagnate and your mind will never grow past its current state. Become a student for life to weight training and bodybuilding, read as much material as you can about each subject: training, diet, supplements, the whole works. One word of caution is this: be careful where you get your opinions and information. Only seek those with proven results, and watch out for ?arm chair experts? and 'magazine bodybuilders.?

Principle 2: Begin with the End in Mind

Far too many trainees today just wonder aimlessly around in the gym doing whatever exercise they like and working out whenever they feel like it. If you don't have a target, you're going to hit it with amazing accuracy! In other words, if you don't know EXACTLY what you are trying to achieve by going to the gym each day, you're never going to get anywhere. Always make sure you're on a program, and stick with it to the end. Figure out your ?why? and you will be able to overcome any ?how.? Always go to the gym knowing exactly what you are going to do down to the last rep of the last exercise.

Principle 3: You Get What You Picture

As David Schwartz says in his fantastic book, The Magic of Thinking Big, ?Belief, strong belief, triggers the mind to figuring ways and means and how-to'disbelief is negative power. When the mind disbelieves or doubts, the mind attracts 'reasons? to support disbelief.? Always go to the gym with a positive attitude and a firm belief that you are progressively gaining muscle mass. Wipe out all negative belief about your success or you will pay the price of getting exactly what you pictured.

Principle 4: There is No Great Success without Great Commitment

If you are not committed, you can be swayed. Fix in your mind exactly the results you want, and commit to yourself that you will do what it takes to get it. When you are committed, truly committed, no petty thought or inconvenience will ever stop you on your way to your goal. You will be unstoppable and your end in mind will be a forgone conclusion. As Yoda said, 'there is no try, only do.?

Principle 5: You Are Only Defeated When you Accept Defeat as a Reality, and Decide to Stop Trying

Failure is a HUGE key to success. The price of success is thousands of failures. Those not willing to pay that price will not succeed in getting the body they want. As long as you learn from your experience you will always be moving forward. Continue to learn and perform, and do this cycle over and over and over until you succeed. Success is often right after where most people quit. Remember, ?Quitters never win, winners never quit.?

Principle 6: Less is More ? Quality, not Quantity

When you goal is to gain weight and/or build muscle mass, always keep your workouts short. All your muscles need is an intense workout with compound exercises and 110% effort, a few days a week. Don't think that by training 7 days a week for 2 or 3 hours a day will produce better results. Focus on a few exercises, a couple days a week for no longer then 1 ? hour, tops. Overtraining is one of the major causes of failure when trying to gain weight and build muscle. Don't confuse ambition with workout time, it's not how much time you put into the gym, it's want you put into the time you're at the gym that counts.

Principle 7: Major on Compound Exercises

Though there are literally thousands of workout programs you can find today, one truth that will never change for gaining muscle mass is that compound exercises have and will always be the best of the best. Exercises such as squats, the bench press, and bent-over rows will always remain at the top of any successful bodybuilders list. Focus on these and other core compound exercises and you'll never be disappointed in your results.

Principle 8: Hard Work

Nothing beats good old fashioned hard work and what better way to express it than weight training. Unfortunately, the media today is always trying to make your workout and exercises ?easier.? If you to build a mass of muscle, you're going to have to poor out some blood and sweat and tears, no two ways about it. As long as you follow a few solid workouts for muscle mass and are using safety cautions and common sense, then push yourself to your limit each and every workout. You're never going to ease your way to true muscle mass, even if you trained easy for a thousand years.

Principle 9: Progressive Overload

If you want more muscle mass, you're going to have to continue to add weight on a regular basis, period. This is one of the most basic but overlooked principles in gaining muscle mass. Get in the habit of progressively adding weight whenever you can. The moment you settle and stop pushing yourself is the moment your muscle mass gains will begin to stagnate. Resistance is the only opportunity for growth. The worst thing you can do is hit a goal without setting another one in advance.

Principle 10: A Proper Diet

I couldn't leave this one out. After all, the food you eat is the direct fuel for your muscles to grow. You can workout until the cows come home but without a proper diet plan for building muscle mass your body simply will not grow, it's not physically possible too! It is an absolute must to know the correct food to eat to build muscles properly. Refer to the first principle and learn all you can about dieting for muscle mass so that you can get the most for your efforts in the gym.

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All the trainings have to begin with the warm up exercises like jogging, riding a bicycle, or walking the stepper. The warm up is very useful for the blood circulation in your muscles. Muscles should get enough oxygen for the best growth.

The main parts of the body that need the most attention are legs, arms, back, abs, shoulders and chest. The most effective exercises in the muscle building workout are the compound exercises that allow you to stimulate most muscle fiber at once. In this way you get several muscles trained at the same time.

Eight basic exercises are used to develop the main muscle groups and they are:

? Squats and calf raises for legs.
? Bench press for chest.
? Pull ups for back.
? Bench dips and bicep curls for arms.
? Military press for shoulder.
? Crunches for abs.

One weight lifting set should include different amount of reps. If you are operating with light weights for fitness the number of reps should be 12-13. Medium weight for muscle building is 7 to 12 reps, and for heavy weights - up to 6 reps.

Don't forget about the rest. Always remember that your muscles need some time for recovery.

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You should change your diet to make your muscles grow. Our energy and cell material of our body are carbohydrates, fats and proteins. Knowing about how to consume them accurately is a great skill. Let's talk about these three components of our diet in detail.

Carbohydrates are the main energy source, easy to digest and metabolize. There are two types of carbohydrates: ample and simple (poly or mono). Ample carbohydrates are good energy source on the daily basis. It is a long lasting energy source, because it takes a long time for the digestive system to break them into simple carbohydrates and deliver into the blood. These carbohydrates tend to be spent for energetic use, not for the transformation into fats, as simple carbohydrates tend to. So if you want to get muscles, and not fat, increase the amount of poly carbohydrates in your diet (cereal grains, potatoes).

Protein is the muscle building material and is the number one component of the muscle building nutrition. But don't get too obsessive of consuming proteins, as you can also grow fat. Maximum of proteins our body can use for the tissue building is two grams per pound. The recommended amount for the beginner is one gram per pound. (Use meat, milk products)

The percentage of daily fat should be about 20-30%. Try to limit saturated or animal fat, as it tends to transform into fat. It is also harmful for the blood vessels and can cause sclerosis. The same influence on the body has trans fat. Processed foods like chips, crackers, baked goods contain a lot of that type of fat. The good fats are monounsaturated fats (nut, canola and olive oils) and polyunsaturated fats (seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils).

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The weight belt:

Traditionally made of leather, the weight belt is generally wide in the rear, and has holes in the front where teeth fit in, similar to that of a normal everyday belt, but much larger. More modern day weight belts are made of different material, but the standard used in weight training muscle is the old brown leather. The belt is cinched relatively tight, but not too tight. The rational in using a belt is that it supports your back and thus prevents back injury from occurring. It is generally seen as mandatory when weight training muscle on exercises such as squats and rowing exercises where a fair amount of lower back is involved indirectly, and chances of the lower back jerking or assisting too much is of concern.

There is controversy:

While many swear by the weight belt for assistance in weight training muscle, there are others who simply don't believe they provide any help to the lower back, with some believing more harm can be caused. There are squaters who refrain from using the weight belt when weight training muscle, feeling it puts an unnatural element to the mighty muscle building exercise being performed. Other problems which have been cited with the weight belt when weight training muscle, has been the pressure put on the stomach area due to the belt cinching tightly around the waist. Some have even attributed distended abdomens as the results of tight weight belts.

My personal conclusion:

Personal experience has concluded me to be a weight belt user when weight training muscle, though not for the usual reasons. I do believe the weight belt provides some support to the lower back, but even a greater 'mental support? I find to be paramount in the end. "Feeling" the belt in place causes the lifter to be extra aware of lower back isolation , and, at least for me, one slight twitch or jerk of the lower back can cause some serious problems when weight training muscle. Just the belt being there, in place, locks my back into place, both physically and mentally. I even use the weight belt for some standing shoulder weigt training muscle dumbell exercises. I believe this improves my form, my concentration, and ultimately assists in my overall weight training muscle building goals.

Loosen up!:

It is also important to loosen up your belt between sets, or at least exercises during weight training muscle workouts. I'm inconclusive on the distended abdomen theory but I do believe constant pressure on the abdomen is not a good thing; if nothing else it interrupts your breathing causing heavy gasps normally unnecessary and detrimental to proper rest between sets and exercises.

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Q - Zach, thanks for taking the time to chat with us today! I know you're a busy guy with your business, your family and work! I understand this is why you created 'reAL Man Fitness??

ZE ? Thanks for taking the time to interview me. And yep, you hit the nail on the head. I wanted to spread the knowledge to busy man about how I get in better shape every year as a busy man. Regardless of how busy I get I make sure I improve year to year.

Most guys get fatter and weaker as they get busier, and yes, that's putting it bluntly but I think men need to hear this without sugar coating it.

I've ran into old high school friends when I was in my mid 20's and they already fell of the boat, gaining a good 50 plus pounds! That's what I call ?Not giving a sh*t!?

I find this inexcusable for men. We are supposed to be the example of strength, health and vitality. Now that I am in my 30's as are my friends I see them falling off as well. They tell me they'll start when this is finished or when this or that gets taken care of, but this or that never happens and they never start exercising on a regular basis.

My workouts most of the time are approximately 20 minutes but I can get the job done with others in less time.

Q - No offense, but I think anything under 20 minutes is cutting it short. Can someone really get results in 10, 15 or 20 minutes a few times a week?

ZE ? It does sound insane and years ago I would have said ?No way? as well, but, the average trainee is not an advanced lifter, they are often deconditioned and exercise rarely if at all.

Also, for the advanced lifter, such as myself (I've been training since age 13, that's over 17 years of training!) and I get busy in 15 ? 20 minutes.

I use full body movements, train with intensity and rest very little between sets. Men should not be afraid to work hard, consistent effort is critical if results are to come. Most people give up their training program after a few weeks because they haven't lost 15 or 20 lbs in 30 days.

I have been getting great results with short workouts but I also work hard, I don't mess around when I train. Then again, some people prefer to do lazy type workouts with lots of talking and sitting involved. I don't necessarily call them ?workouts? but some people love just being in the gym and getting some blood flowing.

REAL Man Fitness workouts are about getting results.

Q - What should men do to keep consistent to an exercise program?

ZE ? Most men get discouraged because they are so busy. They join the gym, drive there, get a trainer who gets them on a workout with straight sets and steady state aerobics, then they drive home, shower and before they know it, it's late at night, they missed dinner with the family, the kids went to sleep and hours from their day have been wasted from their commuting and ineffective workouts.

The straight sets are not advisable for results or saving time. You can cut your workout time in half simply by performing two movements back to back. For example, here's a workout you would perform after 5 ? 7 minutes of a dynamic warm up:

1A) pull ups 3 x max reps
1B) dumbbell shoulder squats 3 x 8 ? 12 reps

2A) feet elevated push ups 3 x max reps
2B) bodyweight forward lunges 3 x 10 each

3A) v ups x 10
3B) knee tucks x 10
3C) plank x 30 seconds

It doesn't take a lot to get an intense muscle building, fat burning workout in. If you don't have a lot of experience you can begin with one superset of each movement and then build up to 3 supersets of each.

I also believe in training at home or in your backyard and nearby playgrounds if you want to save time on the commute. I can get my workout finished in the time it takes most people to drive TO the gym!

Stay tuned for part II of our REAL Man Fitness Interrogation with Zach Even ? Esh.

In the mean time, feel free to check out Zach's e book which caters to busy men. You can find out more at REALManFitnessProgram.com

You can also get your FREE E Book, 'REAL Man Fit Tips' at REALManFitTips.com

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Factors that determine how long it takes to build muscles:

1. Your genetics. There are three types of the body predetermined by the genes.

- Endomorph: big body, round face, big bones, wide lips, slow metabolism. This type gains muscles fast, but he also gains fat fast. So the problem for this type is to lose fat to make the muscles visible.

- Mesomorph: naturally muscled body, wide shoulders, low body fat, small waist, medium metabolism. This type is blessed to gain muscle mass quickly.

- Ectomorph: skinny, small muscles, high metabolism, narrow shoulders. This type will have to put a lot of effort and time for big muscles.

The thing to understand here (so you don't get disappointed) that genetics is just one factor that determines the muscle growth. It cannot be changed, but all other factors can be successfully modified.

2. Diet. You can easily modify your diet to increase the speed of your muscle growth. Eat more proteins. Protein is the material your body will use to grow muscles.

3. Workout technique. Carefully choose the exercises to do. You can hire a personal trainer to develop a workout for you. If you develop the appropriate body building program, the result will not make you wait for too long.

4. Workout frequency. It is essential to stick to the workout plan and never skip your trainings.

My personal advice to you is to stop questioning: ?How long does it take to build muscle??, but to start working out right now. Just start! You will love it. Scientists say that happiness hormones are released during the workout; so add some happiness to your life immediately!

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At first I want to share with you some tips about how to eat. First bodybuilder rule is to eat more frequently. Try eating every two hours from 8 AM to 10 PM.

When to eat? It depends on the workout time. The best time to eat proteins is before the training. That way you are giving your muscles the material to grow. The best time to eat carbs and fats is two hours after the training. That way you restore the energy that muscles need to recover after the workout. If you eat carbs and fats 2 hours after the training they don't turn into fat but are fully absorbed by muscles. All you get is muscle gain, not fats.

Some dietitians suggest increasing the amount of food you're eating. They are right as long as you pay attention to what you're eating. The proportions of the nutrients recommended are: proteins 30%, carbs 40-50%, fats 20-30% of the daily nutrients. The protein intake is crucial to muscle building. You should eat 1 gram of protein per one pound of the body weight every day. This is the minimum amount needed for the progressive muscle growth. Do not get too exited about the proteins. Maximum amount of the proteins our body can metabolize is 2 grams per pound of the body weight.

The amount of fats and carbs to eat should be determined by your metabolism type. If you eat a lot and still stay slim then your metabolism is very active; if you eat very little but gain weight - your metabolism is slow. So if your metabolism is active you probably need more energy, more fats and carbs. If your metabolism is slow then there is no need to increase the intake of fats and carbs. The only thing to modify is the protein amount.

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A lot of people think that the effective workout to build muscles can be done only in the expensive gyms, but that is not true. The wide range of the exercises is presented in many books and all over the internet, that allow you to stay fit even at home. This technique is called low weight training, when you are using the weight of your body to train your muscles. You can build your muscles even by simply flexing and squeezing them if you know how to do it right.

Workout to build muscles is not enough if you want the long lasting results. It is important to adjust your diet, give yourself proper rest and sleep. Depending on what workout program you choose, the time you have to relax varies from 48 hours up to 6 days. So don't be shy to ask your trainer to give you the answers to all the questions you have.

Good muscle nutrition is needed to build your muscles. No house can be built without the materials. The main muscle material is protein. The researches have shown that U.S. people consume products with high level of fat and simple sugars (carbohydrates). Fat is a good energy source for your muscles but you have to choose the right fats - low saturated fats and those that are non-animal fats.

If you want to build muscles, choose poly carbohydrates (fruits and vegetables). Poly carbohydrates are digested very slowly and give you the adequate amount of energy. Eat at least 1 gram of protein for every pound of your body weight every day. That way you will be sure that your muscles always have the material to grow.

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Benefits of Creatine

The first major benefit of creatine is to aid the rebuilding of adenosine triphosphate (ATP), which is used to power your muscles while lifting weights. ATP levels in your muscles reduce each time you lift so by taking creating supplements it allows you keep lifting for longer as your ATP levels will be higher. Thus you can train harder for longer and as a result get better training results.

Secondly, creatine enhances your body's ability to store glycogen; glycogen is the principle storage form of glucose. Thus creatine helps your body store more glycogen in the muscles, so allowing you to train harder and longer. Creatine supplements are also beneficial if you don't get sufficient quantities of it in your normal diet. For example vegetarians often don't get enough creatine in their diets as it is mainly found in red meats.

Are You Going To Use Creatine?

Whether you decide to use creatine or not is really down to you, don't take the decision lightly as creatine is not for all bodybuilders. Most research has shown that creatine is safe to use, however you should always consult your doctor before starting to take creatine supplements.

Make sure that you follow the dosage guidelines carefully so that you get the best results. Also you will need to drink extra water, as one of the side products is increased levels of creatinine which is filtered from the body by the kidneys, so you need to drink extra water especially if you have kidney problems, as creatinine is not good for your health and body. Use your common sense and use your brain and you too can see how creatine, when combined with a proven training program, can help you build bigger muscles fast.

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However, gaining muscles is not as easy as it seems. It can be a dilemma for some people because for most, there is a thin line between gaining muscles and gaining much dreaded fat. There are people who firmly believe that gorging on several pounds of cheese steaks every week is a surefire way of gaining muscles. Their way of gaining muscles, unfortunately, includes gaining fat.

Gaining muscles only require three things: a proper muscle-building workout, a recommended diet and great discipline. In addition, one could choose from the variety of supplements approved by the United States Food and Drug Administration (USFDA) which aids in building muscle mass. The following are the kinds of supplements approved by the DFA and are generally safe and effective.

? Weight Gain Powders- Increasing the intake of calories is one of the most common approaches to gaining muscles. Athletes and bodybuilders do this by consuming extra food or weight gain powders. However, research show that consuming 500-1,000 calories more than the recommended daily amount will only gain 30- 50 per cent weight and muscle mass. Majority of the extra calorie intake will only gain fat. Although it has no side effects, consuming weight gain powders is generally not recommended.

? B-hydroxy B-methylbutyrate (HMB)- HMB is a metabolite of leucine, an amino acid. This kind of amino acid and its metabolites can slow down the degradation of protein. Studies indicate that adding HMB to the diet increases and strengthens muscle mass among the elderly people and those who are just starting their training. Regular intake of HMB, coupled with regular exercise will likely gain anywhere from 0.5 to 1 kilogram of additional muscle mass in 3 to 6 weeks only. Additional research is needed however if the same effect can be achieved among athletes who have already undergone intense training for a long time.

? Creatine- Numerous studies show that creatine is the most effective supplement available on the market to build up muscles during exercise or training. This is because the consumption of creatine improves the person's ability or capacity to undergo high intensity workouts. Consumption of creatine also enables a person to train harder, leading to muscle hypertrophy. In addition, consumption of creatine also leads to weight gain. So far, studies report no long-term side effects.

? Protein. People undergoing intense activities need to increase their protein intake to prevent slowing their training adaptations and recovery. Protein supplements are an effective and convenient way of guaranteeing sufficient quality protein in the body. However, bear in mind that increased protein intake does not necessarily lead to muscle mass development.

In addition to these popular muscle-building supplements, there are a variety of other supplements available on the market. These supplements are possibly effective and more studies are being done to prove their worth.

An example would be the Branched Chain Amino Acids (BCAA) which has been reported to decrease the degradation of proteins in the body thereby leading to muscle gain sans the fat.

Another would be Glutamine that is the most abundant non-essential amino acid. Glutamine has been reported to increase the hydration of cells and the synthesis of proteins during training. Essential Amino Acids (EAA) is also reported to stimulate the synthesis of proteins.

Other supplements are still being researched for possible effectiveness in muscle gain. These supplements include Ecdysterones, Growth Hormone Releasing Peptides, isoflavones, Sulfo-Polysaccharides, Smilax Officinalis and Magnesium Aspartate.

Make sure to be extra careful in choosing your muscle-building supplements. There are numerous supplements on the market. And a significant number are not only ineffective, but also unsafe. Carelessness could lead to grave results.

Buy from reliable sources only and read the labels. Always check if these supplements are safe by checking if they are approved by the DFA. In addition, consult an exercise physiologist or sports nutritionist to ensure if these supplements are what you need and will not lead to contraindications.

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?We cannot think or imagine without some level of physical response occurring. In visualization, thoughts and images lead to neurological patterns, which in turn, lead to muscular responses. With a repetition of thoughts and images (a visualization), the associated neurological pattern is strengthened, and the responses imagined have a higher probability of occurring in an actual situation. It's as though by visualization a neurological blueprint or template is created.

?With visualization practice, the template is being traced and retraced, making it more indelible and more clearly defined. The stronger the neurological pattern associated with the visualization, the more likely that it will be activated in an actual situation. Therefore, there is a greater probability of performance outcomes that have been visualized.?

Having personally worked with professional athletes and world champion bodybuilders for 27 years now, I'll relate some personal experience wisdom - the stronger the link you form between an idea and its desired physical action counterpart, the more decisive and frequent the physical action becomes.

So you can now strengthen this link to foster a driving, success compelling workout approach, following is a pre-sleep visual scripting process I've developed. I've taught this same procedure to all the Mr. America, Mr. Universe, and Mr. Olympia champions I've worked with. It will enable you to exploit this thought-instigating-action principle, and help you program a connection between your workouts, and you generating peak exertion levels which stimulate maximum results.

PRE-SLEEP MUSCLE BUILDING MOTIVATION SCRIPTING

Rather than going through the ?usual? unconscious processing of your day's experiences before you sleep, this is an excellent time to mentally reinforce and strategically motivate yourself toward achieving your physical development goals.

Most people I meet will just allow random experiences of their day to comprise the sensory impressions that become processed while they sleep. And during this period, you've got 6 to 8 consecutive hours of unconscious processing going on which, in many cases, will be partly constrictive and/or negative. As such, to use your inner power for peak goal accomplishment, it's essential you ?ingest? the most positive, success inducing programming possible. This way, instead of having your power inwardly ?fight? the unresolved battles and conflicts of your day, you direct it to further advance yourself up the mountain of personal triumph!

Understand that as you drift off to sleep you naturally gain subconscious access; essentially, you connect with the very power which makes you what you are. And with the following pre-sleep process, you'll use your capacity for sensory imaging so determination, conviction, and indomitable success expectancy unite to fuel all your training efforts.

APPLYING THE PROCESS

[Read this process through in its entirety first, then perform it exactly as outlined.]

In bed at night, before you drift off to sleep, close your eyelids down and enthusiastically, imaginatively progress through each of the following sensory impact modes:

Mode A: Super Human Workout Forcefulness

Imagine a graphic scenario where you're about to engage a set of an exercise you intend to perform in your next workout. But, instead of envisioning this with yourself possessing your current physique, envision it with yourself possessing the exact physique you desire'that's right-that ultimate thick, dense, cut, flaring muscularity that represents peak accomplishment to you!

Once you've mentally projected this scenario (as outlined), imaginatively step-into the picture, and into your body, an experience yourself powerfully and masterfully engaging this set. Take charge, take control, and imaginatively push yourself to the limit?and then BEYOND!

And as you're perceptually generating this superior effort, f-e-e-l every accompanying physical/sensory factor of emotion, body temperature, heart rate, muscular contraction, breathing rate, etc. ? all reflecting levels you know they'd have to as you engaged your set as this conquest compelled intensity!

Just don't imaginatively perform a 'regular? set here, experience yourself as this physical mastery generating the most super human, dominance fierceness you can conceive! S-t-r-e-t-c-h your imagination here, and as the full unbridled reflection of muscular success, perceptually blast out a set which literally depicts you 'mELTING THE IRON!?

Mode B: Peak Muscular Success Imaging

Next, directly after you've completed Mode A, envision yourself in shorts or posing trunks standing in front of a full length mirror, and experience your physique the total embodiment of this commanding muscular success. From your calves to your traps, as you look at your reflection (as peak muscular development) clearly notice the size, fullness, shape, and proportion of every body part. Precisely experience every cut, groove, line, peak, vein, and sinew of this masterful physical development you're perceptually possessing ? and F-E-E-L its natural power and proportional density from head to toe!

Spend 3-4 minutes richly experiencing yourself as this maximum muscular success, first from the front, then from the rear.

In addition to perceptually envisioning yourself as this masterful physique, and feeling its overall mass and power, let yourself then feel each body part as this peak development from within! (Sense the density, the power, and the fullness of each body part as if you've internally become the muscle.) And spend 3-4 minutes engaging this internal peak muscularity unifying aspect.

Then, again, imaginatively look at your peak muscular frontal development, and notice yourself reflecting the facial expression and emotional state you sense you'd naturally express having this physical dimension as your fact of life!

Mode C: Future Success Impact Visioning

Now, you again project yourself back into the gym as the epitome of your desired level of muscular accomplishment. But now envision yourself having just finished a magnitude exertion set, and experience yourself studying your fully pumped physique in one of the gym mirrors.

As you're doing this, experience others around you commenting on your size, power, and level of development. Hear their compliments, their praise, and their seeming excitement and appreciation over the development level you possess!

Spend 3-4 minutes with this aspect, then envision you're in your street clothes, with your head held high and a gleam of masterful self-esteem in your eye. You exude healthy muscular power and confidence, and with every step you take, you feel a commanding level of personal power and self respect - a genuine sense of pride and value in your achievements and muscular success!

Clearly envision yourself as this decisive muscular success among your friends, co-workers and peers, and hear their comments, compliments, and praise. And, as you experience this, let it serve to empower you even more!

After 3-4 minutes with this aspect, again envision yourself in posing trunks or shorts standing in front of a full length mirror the striking reflection of densely chiseled muscular success. Then, feeling a deep connection with every body part at this development level, and feeling a sense of rightful, expectant capacity to achieve, s-l-o-w-l-y let your mind grow clear, let your attention focus on your breathing, and easily let it all just mentally slip away.

Then, feeling this richness of capacity for peak muscular success, let yourself easily, comfortably drift off into a deep and soothing slumber.

I recommend you perform this pre-sleep motivation scripting every night before retiring. In this way, you keep your dreams positive and enriching, and your subconscious drenched with the sensory forcefulness which commands muscular progress!

Recapping The Overall Mode Sequence Of This Process

Here's the sequence outline to follow as you implement this whole process:

Mode A: Super Human Workout Forcefulness

Experiencing yourself as muscular success engaging a Herculean exertion/impact set, feeling related sensory accompaniments.

Mode B: Peak Muscular Success Imaging

Experiencing the full reflection of your physique as maximum muscular success, and feeling the proportional density you possess as this peak muscularity. Then, imaginatively becoming the full density/power of each body part from within the muscle. Then, noticing the accompanying facial expression and sense of self you naturally project as this peak muscularity.

Mode C: Future Success Impact Visioning

Experiencing yourself as full muscular success after a set, noticing the peer feedback to your superior development.

Then, experiencing yourself in street clothes among friends, co-workers and peers, and hearing their positive acknowledgement and praise.

Then, experiencing yourself again in front of a full length mirror as peak muscularity feeling a deep connection with yourself, and body, at this level. Then, drifting off to sleep.

Go now and make sure you have pleasant, and powerful dreams!

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